久经考验的最大摄氧量训练计划——6周方案
久经考验的最大摄氧量训练计划——6周方案
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
6 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
首先，感谢您花时间查阅甚至购买本训练方案。无论您的具体目标如何，相信这套方案都能有效提升您的最大摄氧量（Vo2 max）功率水平。
若您对"最大摄氧量功率"概念尚不熟悉，简单来说这代表您在最大氧气消耗状态下能维持的运动功率值。虽然每个人维持这种极限状态的时长存在差异（通常为3-8分钟），但提升该项指标同时也能增强您在较低强度下的整体功率输出。
本训练方案要求使用者已建立扎实的耐力基础，建议至少进行过六个月以上的系统训练后再开始执行。
本方案的核心思路是从高强度区间提升您的Vo2max水平。如果您一直进行低强度耐力骑行训练，那将为您的有氧能力（Vo2）奠定良好基础，而本计划则如同锦上添花。特别适合希望突破性能瓶颈的骑行者，对于备赛阶段的选手尤为有益。建议完成本计划后安排数周恢复期再参加正式比赛。
Vo2Max功率提升方案核心要素：
初始测试阶段包含两项基准测试：斜坡测试用于确定最大有氧功率（MAP）；更重要的抗疲劳测试尤其对备赛选手具有指导意义
训练强度将围绕您MAP值的90-100%展开（即斜坡测试最后一分钟达到的功率值）
间歇训练时长将动态调整：前期以微间歇为主（如30/30秒或40/20秒模式），后期逐步延长至经典的四组4分钟持续训练
通过逐步增加有效训练时长来实现Vo2功率的渐进式提升
高强度训练日与Zone2强度恢复日交替进行，请严格遵循计划安排。这种训练强度需要避免与阈值/甜区训练重叠进行。建议在执行本计划前已具备一定的节奏骑行和阈值训练基础。
如有任何疑问，欢迎随时咨询，我将为您提供专业建议。
预祝骑行顺利，再创佳绩！
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
07:13:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:13:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.